​Hey! Hey!! HAPPY ThursYAY :D
​How are you doing? How's your week going?! I hope you're making this a productive month so far! Are you getting your sweat on and crushing your current goal(s)?! Remember...any type of physical activity that gets you off of that couch and sends your blood circulating is going to help ;) There's evidence that even exercising for 10 minutes at a time still delivers long-term health benefits! Opportunities to move are all around us and the fitter you get, the more you want it!!
​The best type of exercise is the kind that you like because that's what you'll most likely stick with. Have you ever used Slam Balls? If not, I've got you covered!! Today's post is about the gym ball that'll give you a cardio strength power packed workout!!! YES, please :D
​You've probably seen Slam Balls at the gym and figured they were Medicine Balls. But discover the toning tricks that only Slam Balls can do and you'll be hooked on this cardio-strength exercise tool! I got 1 of these for Christmas and I LOVE (February is full of LOVE...lol) this miracle worker!! :D Unlike other exercise balls, Slam Balls are made for both weight lifting and throwing and are built to take a beating with a little bounce rather than a thud. That rebound helps give your reps a faster rhythm and a fiercer fat burn. I feel more powerful and bada** when I train with my Slam Ball 3 days a week :D Each throw is a full-body strength and cardio workout. You have to go from squatting low to holding the ball high and because you have to generate much power to throw it from overhead back to the ground, you involve every muscle and spike your heart rate.

​Overhead Slam How To:
​Start standing with the ball on the floor just in front of you. Keeping your back straight, squat down, pick up the ball off the floor and stand up with the ball over your head (use your legs and hips to "jump" the ball up over your head, like a barbell clean) then slam the ball back down to the ground as hard as you can. Catch it on the bounce and repeat.

​ - Use a 6 to 8 pound ball for beginners.
- Use a 10 to 12 pound ball for intermediate exercisers.
​ - Use a 16 pound (and up) ball if you're advanced.

SLAM BALL WORKOUT

15 Overhead Slams

15 Push Ups

15 Overhead Slams

15 Tricep Dips

15 Overhead Slams

15 Crunches

​Repeat 3 to 5 times.​

​There's more you can do with this ball than just slams. You can move in any direction with it as you target multiple muscles and improve your balance and coordination. I suggest starting with the above workout and focus on form. As you become more experienced, up the weight and get more creative :D
​If you want to purchase a Slam Ball, they're easy to find. My husband bought my ball at Target for $30.00. So...are you ready to tone and torch? Game on!!
​Enjoy the rest of this week! Be FITastic :D I'll be right back here on Monday!!